Folate is very important for rapidly dividing cells, especially skin cells. Vegetables, such as green leafy vegetables and beans are the best sources of folate. The only animal source that is particularly rich in folate is liver. However, folate can be destroyed during cooking, so be sure to eat at least some of your vegetables fresh or only lightly cooked to preserve this important nutrient.
Vitamin B9
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Stacy Wiegman, PharmD , Pharmacy, answeredFolic acid and ferrous sulfate, or any iron supplement, have health benefits. But not everyone can safely take them. Factors that may affect how folic acid works include:- Other medicines
- Anemia related to folate deficiency
- Malabsorption (difficulty absorbing nutrients from food)
- Liver disease
- Kidney dialysis
- Taking anti-convulsant medicines
- Excess levels of iron
- Anemia
- Porphyria (a genetic disorder of the skin or nervous system)
- Thalassemia (a genetic disorder of red blood cells)
- Receiving regular blood transfusions
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dotFIT answeredSee All 2 AnswersA 2005 study in the American Journal of Clinical Nutrition (AJCL) by Carolyn Williams, et al showed folic acid supplementation reduced brachial pulse pressure by 4.7 ± 1.6 mm Hg (P < 0.05) without changing mean arterial pressure. Researchers felt a key mechanism may be the reduction of arterial stiffness. The study had a randomized, placebo-controlled, double-blind, crossover design that incorporated 3 weeks of treatment with 5 mg folic acid/day or matching placebo; each treatment was separated by a 4 week washout phase. -
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Stacy Wiegman, PharmD , Pharmacy, answeredSee All 2 Answers
Folic acid, an important nutrient for pregnancy, has been found to pass into breast milk. As of this time, this hasn’t been shown to harm nursing babies. The American Academy of Pediatrics agrees with this finding. This agency has found folate to be safe with breastfeeding. It’s recommended that 500 daily micrograms (mcg.) be taken when nursing.
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Dr. Michael Roizen, MD , Internal Medicine, answeredBy consistently taking 800 micrograms (mcg) of folate a day, you can make your RealAge (physiologic age) 1.2 years younger in just three months, and probably 3.7 years younger in three years. (Although most individuals really need 400 to 800 mcg for the antiaging effect in the arteries, you need 800 mcg for the anticancer effect, so I have simplified the information by just using 800 mcg throughout. We know of no toxicity at any dose of folate, so taking 800 mcg appears to be very safe.) If you already have elevated levels of homocysteine (an amino acid by-product of the metabolism of protein), you can make your RealAge three or more years younger in just three months. (Other names for folate are folicin, folic acid, and vitamin B9.)
Elevated homocysteine levels (18 micromoles per liter of blood-?mol/l-and higher) double the risk of heart attack, stroke, peripheral vascular disease, and impotence. More than 42% of people with cerebral vascular disease, 30% of those with cardiovascular disease, and 28% of those with peripheral vascular disease have homocysteine levels that are too high. And even levels above 12 seem to increase inflammation in your blood vessels. Taking 800 micrograms (mcg) of folate a day in supplements, or 1,400 mcg through your diet, can reduce homocysteine levels dramatically, essentially removing any excess homocysteine from your bloodstream and stopping the aging effects. It's a quick, easy, and painless way to make your arteries younger. -
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Dr. Michael Roizen, MD , Internal Medicine, answeredSee All 3 Answers
Folate (or folic acid, in its synthetic form) is part of the B-complex of vitamins, and is often prescribed for pregnant women because it's essential for the normal development of the brain and spinal cord of the fetus. But when mothers started taking folate to prevent spina bifida (a specific birth defect), we also saw a 60-percent reduction in childhood cancers. But folate is important for adults, too. If you don't get enough folate as an adult, that deficiency can lead to cancer.
In four studies, folate supplementation decreased colon cancer rates by 20 to 50 percent, but more than 50 percent of Americans don't even get the recommended amount-and 90 percent don't get the amount that seems best to reduce colon cancer (800 micrograms a day). -
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Stacy Wiegman, PharmD , Pharmacy, answeredSee All 2 AnswersIt is safe to take as much as 1,000 micrograms of folic acid, the synthetic form of folate, in fortified foods and supplements. That's more than twice the recommended dietary allowance of 400 micrograms.
Since a multivitamin may contain as much as 800 micrograms of folic acid, you could easily exceed this daily upper limit if you also often eat heavily fortified foods like energy bars and cold cereals. Read labels carefully and do the math.
The danger in taking too much folic acid is that it can hide a vitamin B12 deficiency. Older people are vulnerable to a B12 shortfall and need to be particularly careful about how much folic acid they take. -
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Stacy Wiegman, PharmD , Pharmacy, answeredIn general, vitamin B9 (folic acid) is very safe, but you should talk to your doctor before using it if you have pernicious anemia, self-diagnosed anemia, hemolytic anemia, alcoholism, infections or kidney problems. Some medications may also negatively interact with folic acid, including phenytoin, primidone, methotrexate, barbiturates, nitrofurantoin, tetracycline and pyrimethamine. If you are taking any of these medications, talk to your doctor before using folic acid.
If you are allergic to folic acid, you should not take it. Side effects of folic acid may include excitement, irritability, nausea, gas, depression, appetite loss, difficulty sleeping or bad taste in your mouth.
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Stacy Wiegman, PharmD , Pharmacy, answeredSee All 4 AnswersThe health benefits of folic acid include:
- Reducing risk of birth defects in babies born to women who take folic acid supplements during pregnancy
- Possibly reducing risk of some types of cancer, though more research is needed
- Reducing side effects from certain treatments for chronic diseases, including psoriasis and rheumatoid arthritis
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Stacy Wiegman, PharmD , Pharmacy, answered
Folic acid and iron supplements have been shown to improve many areas of our health. But their benefits for pregnancy may be the most important. These nutrients may treat pregnancy-related anemia. Iron helps the body make hemoglobin, which carries oxygen in the blood to tissues and organs. Folic acid helps prevent birth defects.